Workout notes: weights only.
rotator cuff, pull ups (5 sets of 10)
bench press: 10 x 135, 4 x 185, 9 x 170 (1 rep off)
incline press: 10 x 135
military: dumbbell, seated, supported, 2 sets of 12 x 50, 1 set of 10 x 40 standing
rows: 3 sets of 10 x 50 (single arm dumbbell)
head stand (twice, sort of fell out of the first attempt,NOT head over heels)
twist crunch (2 sets of 12)
leg lifts: 2 sets of 10
Peoria Chiefs: Last night, they found a way to lose 3-1; the pitching was fine. The starter struck out 8 in 6 2/3 innings and the relief pitcher struck out 3; it was 1-1 at the end of 9. The Chiefs came oh-so-close to going up 2-1 in the 8’th as the runner was perhaps a quarter step from being safe.
Then in the 11’th, Beloit hammered the 3’rd relief pitcher and got a 2 run home run.
Today (day game); the Chiefs were down 4-1 then the visiting pitcher walked two and hit a batter. But there were two outs, and the shortstop fumbled a ground ball that would have ended the inning. A subsequent grounder was fielded but..the shortstop made no attempt to try to throw the runner out. Hence the bases stayed leaded and the game was tied. Then, a strike out.
Top of the 9’th: solo home run near where I was. The Chiefs manager tried to argue it was foul, but it looked fair to me, and to the umpire.
But the Chiefs got a hit and a walk; a fly ball moved the runners to 2’nd and third. So there was one out, and then an intentional walk. But a strike out and a ground ball ended the game. You won’t win many games stranding the bases full TWICE. Beliot survived 3 errors though.
I’ve yet to see the Chiefs win, though they’ve won 21 games and lost 22; I’ve seen 6 of the latter.
pull ups: 15-10-10-10-5
incline bench press: 10 x 135, 10 x 150, 10 x 140
military press (dumbbells) 2 sets of 12 x 50, seated, supported, 10 x 40 standing
rows: 3 sets of 10 x 50 (single arm dumbbell rows)
head stand (ok)
twist crunches (2 sets of 12)
yoga leg lifts (2 sets of 10)
Cornstalk classic 4.2 mile walk (untimed)
Later: with the group tonight (2-3 miles?)
This is my final week of training….prior to the taper. It is getting real.
Workout notes rotator cuff
pull ups: 15-15-10-10
bench presses: 10 x 135, 5 x 185 (strong), 10 x 170 (strong *)
incline presses: 10 x 135
military (dumbbell): 2 sets of 12 x 50 (seated, supported), 10 x 40 standing
rows: (single arm dumbbell), 3 sets of 10 x 50
head stand (gym floor with mat)
planks: 20 seconds each: front-side-front-side-front-side-front-side
No touching the floor with the body at any time; stacking the ankles on the side and an extended, straight arm.
twist crunch: 2 sets of 12
yoga leg lifts: 2 sets of 10
Then an easy “for the soul” 5K walk outside; too pretty not to. Pre walk body weight: 188.
Shoulder: still slightly sore; not that bad though.
Title of the post: on my set of 10 x 170: on my last rep I lowered the bar, touched the chest and when I started up, I didn’t like the direction/trajectory the bar was going (I like to raise it “over my eyes”). So I lowered it back to my chest and pushed it back up again, this time with a better trajectory. It *looked* that I had gotten stuck. But the fact is that I lift in a way where I quit a set when I still have 1-2 extra reps left (yes, this bench has safety catches).
So I wonder if my current weakness is the result of attitude, *in addition to* age.
I know that these-a-days I spend much more workout time in my “comfort zone” than I used to. But hey, it is still fun.
Workout notes: rotator cuff, pull ups (5 sets of 10), bench press: 10 x 135, 4 x 185, 7 x 170 (sore shoulder..cut back), incline: 10 x 135, dumbbell military: 2 sets of 12 x 50 seated, supported, 10 x 40, rows: 3 sets of 10 x 50 dumbbell, head stand (rough entry), 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.
Then 5K walk to and from Bradley park (main hill).
This was an old person’s workout. For one, the 5K walk was just because, well, it was too pretty not to. Sometimes I’ll do these just because I want to, rather than stay disciplined.
On the flip side: I remember back in 1975 working in the high school weight room which had one of those old Universal gyms.
I was trying to do 220 pounds in the bench press (that is what it went up to; you could then stack on extra weights on the bar above). Oh my…the first time, people were around me, shouting and yelling encouragement ….PUSH PUSH…” And after what seemed like an eternity, I got it.
Well…no more efforts like that. I really don’t push for that last one anymore and that might be one reason I am not as strong as I could be. But hey, in the days were improvement is out of the question, it is about slowing the rate of decline and that is a different mentality.
I still have one small class to grade and some papers to score.
Workout notes: weights plus 4 mile walk (Cornstalk classic)
pull ups: 10-10-10-10-5-5 (weak), rotator cuff
incline: 10 x 135, 8 x 150, 10 x 140
military: barbell: 8 x 90, 8 x 85, machine: 10 x 200
rows (machine) 3 sets of 10 x 110
headstand, 2 sets of twist crunches, 2 sets of yoga leg lifts.
(shoulder was a bit sore)
Later: 2 miles with the group.
Not much to say today…
I got a quick workout: weights and a 4 mile walk:
weights: rotator cuff, pull ups (15-15-10-10), incline presses (10 x 135, 10 x 150, 10 x 140: strong), military (3 sets of 10 x 40 dumbbell), row (3 sets of 10 x 40 dumbbell), head stand, planks (front/side/side)
Then 4.2 miles through Bradley Park (Cornstalk classic course)
It was “school day” for the Chiefs game. It was cold; I wore thermal underwear and was glad that I did.
The game featured a lot of action, but the Bowling Green Hot Rods jumped on the Chiefs and didn’t let up.
They knocked out the Chiefs starting pitcher in the FIRST INNING; he got one out, but gave up a walk and 3 hits (including a triple); it was 4-0 after the first inning. It ended 11-2 with Bowling Green racking up 18 hits including 2 home runs and several extra base hits. The Chiefs got 12 hits of their own, but wasted opportunities. For example, with the game still in doubt, the Chiefs had the bases loaded with only one out…and could only manage two pop ups…no runs.
That is life in A ball: if your team is good the year before, all of the players will get promotions.
Well, that “pop” was real, though weights are going ok. So weights only today.
pull ups: 15-10-10-10-5 (slow reps)
bench press: 10 x 135, 4 x 185, 10 x 170 (easy today)
incline: 10 x 135
military: 3 sets of 10 x 40 standing (dumbbell)
rows: 3 sets of 10 x 60 dumbbell (each arm)
head stand: tough to get into, but ok once there.
plank: forward, side, side, forward, side, side
twist crunches: 2 sets of 12
yoga leg lift: 2 sets of 10
moving bridge recovery
And today was the last day of classes; 2 final exams made up and ready to go. One more to make up. Interview to type up.
Then: grading, and then my own stuff.
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